Saturday, November 22, 2014

Competition Phase Progression: Week 4, Day 6

Source: Rob Macklem's Flickr


Snatch

Compete in a Competition or Test Max

Clean & Jerk

Compete in a Competition or Test Max

Friday, November 21, 2014

Competition Phase Progression: Week 4, Day 5

Source: Rob Macklem's Flickr


Power Snatch

2 Sets of 2 Reps @ 60%
3 Sets of 1 Rep @ 70%

Power Clean & Jerk

2 Sets of 2 Reps @ 60%
3 Sets of 1 Rep @ 70%

Back Squat

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
3 Sets of 2 Reps @ 80%

Thursday, November 20, 2014

Competition Phase Progression: Week 4, Day 4

Source: Rob Macklem's Flickrhivemind


Active Rest

Athlete's Choice*

*Suggestions: Foam Roll, Roll on Lacrosse Ball, Stretch, etc.

Wednesday, November 19, 2014

Competition Phase Progression: Week 4, Day 3

Source: Rob Macklem's Flickr


Snatch

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
2 Sets of 1 Rep @ 85%

Clean & Jerk

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
2 Sets of 1 Rep @ 85%

Back Squat

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
2 Sets of 2 Reps @ 85%

Snatch Extension

4 Sets of 1 Rep @ 85%

Tuesday, November 18, 2014

Competition Phase Progression: Week 4, Day 2

Source: Rob Macklem's Flickr


Power Snatch

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
4 Sets of 1 Rep @ 75%

Power Clean + Push Press

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
4 Sets of 1 Rep @ 75%

Front Squat

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
3 Sets of 1 Rep @ 90%

Clean Extension

3 Sets of 3 Reps @ 85%

Monday, November 17, 2014

Competition Phase Progression: Week 4, Day 1

Source: Rob Macklem's Flickr


Snatch

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
2 Sets of 1 Rep @ 85%
2 Sets of 1 Rep @ 90%

Clean & Jerk

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 1 Rep @ 85%
1 Set of 1 Rep @ 90%
1 Set of 1 Rep @ 85%

Back Squat

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
2 Sets of 2 Reps @ 90%

Snatch Pull

4 Sets of 2 Reps @ 90%

Sunday, November 16, 2014

Competition Phase Progression: Week 3, Day 7

Source: Rob Macklem's Flickr


Full Rest Day

Recover and prepare for week 4!